Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 31 days ending Aug 31, 2006:

activity

time

miles

running

6:01:21

biking

4:53:00

cardio

3:38:12

stairclimb

2:12:00

swimming

1:43:20

orienteering

1:39:49

5.59

(17:51)

9.0

(11:05)

405

21 /

24c

87%

weight training

1:10:00

core-strength

50:00

aerobic

40:00

Total

22:47:42

5.59

9.0

405

21 /

24c

87%

1:51

0:00

» now

Thursday Aug 31, 2006 #

swimming 31:20 [3]
shoes: barefoot/socks

Morning workout before the Babson contingent arrives.

core-strength 12:00 [3]
shoes: barefoot/socks

Wednesday Aug 30, 2006 #

biking 22:00 [3]
shoes: Saucony Purple

Longer work day than I thought...

Tuesday Aug 29, 2006 #

biking 55:00 [3]
shoes: Saucony Red

To and from training via an extra work meeting.

running intervals 30:00 [5]
shoes: Saucony Red

Terrain hill intervals: 5 long hills followed by 5 short hills. The long hills are approx. 4 min cycles (up/down) the short are approx. 2 min cycles (up/down). At the bjork backa!

running warm up/down 20:47 [3]
shoes: Saucony Red

Too and from the bjork hill area, longer on the way back.

core-strength 6:00 [3]
shoes: barefoot/socks

Monday Aug 28, 2006 #

cardio warm up/down 30:00 [1]
shoes: Saucony Purple

cardio 36:12 [3]
shoes: Saucony Purple

Sunday Aug 27, 2006 #

running 30:47 [3]
shoes: Saucony Purple

Near Clive and Shells, with Amber...morning run. Amber helped with the little hills!

Friday Aug 25, 2006 #

running 30:40 [3]
shoes: Saucony Purple

Morning run before another full day of meetings outside Cambridge

aerobic 20:00 [2]
shoes: barefoot/socks

Pre-run.

Thursday Aug 24, 2006 #

running 28:27 [3]
shoes: Saucony Purple

Morning run - in the rain investigating the Cambridge areas.

aerobic 20:00 [2]
shoes: barefoot/socks

Pre-run.

Tuesday Aug 22, 2006 #

stairclimb 46:00 [4]
shoes: Saucony Red

biking warm up/down 18:00 [3]
shoes: Saucony Red

core-strength 10:00 [3]
shoes: barefoot/socks

Monday Aug 21, 2006 #

swimming 32:00 [3]
shoes: barefoot/socks

Sunday Aug 20, 2006 #

cardio 1:00:00 [3]
shoes: New Balance Blue

weight training 10:00 [3]
shoes: New Balance Blue

Arms

Saturday Aug 19, 2006 #

running 1:05:26 [3]
shoes: Saucony Purple

Mainly Delsjon with a little road bit before and after. Raining, but comfortable. Slightly hilly route.

Thursday Aug 17, 2006 #

stairclimb 46:00 [4]
shoes: Saucony Purple

biking warm up/down 12:00 [3]
shoes: Saucony Purple

Tuesday Aug 15, 2006 #

biking warm up/down 45:00 [3]
shoes: IceBug Normal

running 26:04 [3]
shoes: IceBug Normal

With Karro at Kam. Rolling hills.

weight training 23:00 [3]
shoes: IceBug Normal

Arms, abs and legs

Sunday Aug 13, 2006 #

swimming 40:00 [3]
shoes: barefoot/socks

running 20:08 [3]
shoes: Saucony Red

In Slottskogen with Jason

core-strength 10:00 [3]
shoes: barefoot/socks

Saturday Aug 12, 2006 #

weight training 25:00 [2]
shoes: Saucony Red

Friday Aug 11, 2006 #

cardio 46:00 [3]
shoes: Saucony Purple

biking warm up/down 10:00 [3]
shoes: Saucony Purple

Wednesday Aug 9, 2006 #

running 31:00 [3]
shoes: Saucony Red

Steady, though low, incline most of the way.

weight training 12:00 [3]
shoes: Saucony Red

Light strength training on the legs afterwards.

Tuesday Aug 8, 2006 #

biking 1:15:00 [3]
shoes: Saucony Red

Off the paved bike paths for part of the ride this time, and in the rolling dirt paths of Delsjön and Skatås. Even had to cut through on little paths or up steep hills a few times (which sometimes meant running with the bike on the shoulders). Got a bit wet because of the weather, but otherwise fun! Good to explore different parts of the area, and at a different speed (than running or orienteering).

Monday Aug 7, 2006 #

stairclimb 40:00 [3]
shoes: Saucony Red

biking 10:00 [3]
shoes: Saucony Red

Saturday Aug 5, 2006 #

running 25:50 [3]
shoes: Saucony Red

Morning run in the park nearby...not so many big orange slugs this morning. Going to be quite warm today I think for the relay. Go Team USA!

Friday Aug 4, 2006 #

orienteering race 45:25 [4] *** 4.0 km (11:21 / km) +180m 9:16 / km
spiked:10/12c shoes: IceBug Normal

This terrain was really fun orienteering...some tricky bits in the heather, and some not so easily runnable swamps. I had two little (or not so little) brain farts in the beginning of my run, but afterwards things were much more smooth. Felt like I could move a little better today through the woods (more of a flow), even though I am still slogging up the hills at present. Fun stuff!

Thursday Aug 3, 2006 #

orienteering race 54:24 [4] *** 5.0 km (10:53 / km) +225m 8:53 / km
spiked:11/12c shoes: Silva Studs

Really fun to run in the long distance terrain. Steep, but otherwise what I would expect for denmark. Wet day, so some of the bits were a little slippery (which aggrevated the foot), but otherwise really enjoyable because of interesting route choice and having to plan to get through the green.

running warm up/down 10:00 [2]
shoes: Silva Studs

Wednesday Aug 2, 2006 #

running 42:12 [3]
shoes: Saucony Red